"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

Tyler-Durden wrote:
Great article, thanks so much. Just what I needed as a new and slightly confused Bowflex owner, too. I'm using the i-Trainer software and it designed a low-weight/hi-reps with multiple sets workout for me, but I'm creating a new workout based on your recommendations. I enjoy working out daily, so I thought I would focus on upper body and abs M/W/F and lower body T/Th/Sa, and I walk on the treadmill for 20 minutes at the beginning of each workout.

Does that sound acceptable even though it isn't quite what you recommend in your article? I'm Male, 38, and bout 70 pounds overweight at 245, 5'10". I worry that I run the risk of "burning out" on a 6 days-per-week schedule. Thanks again Ellington!

I believe you're headed for failure by exercising 6 times per week. You're much better off training three, non-consecutive days per week. Inactivity and rest on your off-days is where you recover and become stronger. Do all your activity on a three-days-per-week plan and REST the other four days.

Ellington Darden wrote:
Tyler-Durden wrote:
Great article, thanks so much. Just what I needed as a new and slightly confused Bowflex owner, too. I'm using the i-Trainer software and it designed a low-weight/hi-reps with multiple sets workout for me, but I'm creating a new workout based on your recommendations. I enjoy working out daily, so I thought I would focus on upper body and abs M/W/F and lower body T/Th/Sa, and I walk on the treadmill for 20 minutes at the beginning of each workout.

Does that sound acceptable even though it isn't quite what you recommend in your article? I'm Male, 38, and bout 70 pounds overweight at 245, 5'10". I worry that I run the risk of "burning out" on a 6 days-per-week schedule. Thanks again Ellington!

I believe you're headed for failure by exercising 6 times per week. You're much better off training three, non-consecutive days per week. Inactivity and rest on your off-days is where you recover and become stronger. Do all your activity on a three-days-per-week plan and REST the other four days.

Dr. Darden,
eventhough I haven't read more than the start of this thread (because I do not have the time at the moment) I am still curious if there is actually a real possibility to still build some muscle while being on around 1900kcal. And, would it be possible for someone who is already in such a calorie deficit for 7 weeks ?

Because I am, and I always thought since I can not build any muscle without a positive kcal balance, so I haven't gone to real muscle failure, just somewhere near, to avoid any type of injuries and just to pump some blood in the areas. I lost 3 1/2 inch on my waste, nothing on my arms and quarter of an inch on my chest over the last 7 weeks which also was my goal because right know I've got still 203lbs on a 5'10 frame with a waist of 34 2/3 inch which is almost perfect for me.

The thing is I still want to loose 1 inch over the next 3 weeks, and am wondering if I should go back to my usual intensity like when I bulked up or should I wait the 3 weeks and then start over again while trying not to add that much fat as always when bulking.

Hi Dr. Darden,
Oh boy where to start. I'm a 24 year old female who is SHORT. I'm 4'11" so I'm petite, but not dainty by any means. I grew up on a farm, played soccer, and got a second degree black belt in Tae Kwon Do all before I got my HS diploma.

I let myself go a bit through college as my activity level dropped, and due to lack of money and a place to cook ended up eating one meal a day, usually something grilled or fried, and often on the go.

My calorie count was pretty low and my body adjusted to the 'python style of eating' as my friends called it, but because of it my metabolism could get outran by a snail now! The many little meals a day is very hard for me because it is opposite of what I am use to. But anyways...

I've since graduated and moved back to the farm, I do manual labor usually through out the morning, though depending on field work it can last all day and can be pretty intense (try spending a day throwing and stacking 35lb hay bales around in a tin roofed barn in 100+ degree weather!).

I also attend Karate classes twice a week and have for the last 5 months. plus on days I don't train martial arts I try to take our dogs (two miniature dachshunds) on a fairly fast paced (for us at least, we all have short legs ;) ) mile and a half walk.

ok there's my back ground so you get an idea of where I'm coming from. Now, like I said I'm short but not tiny, my forearms, upper arms, shoulders, and calves are all pretty well muscled, but they still have a layer of 'padding' and my middle from navel to knees, has got more then enough 'padding'.

I weight 127lb. and for my height the BMI scale says I'm fat. But then again it doesn't take into consideration muscle mass, or genetically being thick boned (gee... thanks Ma).

I want to know how to alter your plan here to fit me. You've said it's fine as is for tall athletic women, and while I'm athletic....I'm far from tall! Plus for my size, isn't a gallon and a half a bit extreme for water intake?

I have heard it can be down right dangerous to force too much water and people have actually drowned themselves. Plus when I do drink water I seem to retain it all (probably because I'm a woman...dang it!). Can I cut down the amount of water then?

Also you said you could add a squeeze of lime or something to the water to make it bearable, I have a insulated bottle that holds a quart, how would adding a crystal light packet designed for 20 fl oz affect the over all goal?

I know they have no sugar but use sugar replacements like Splenda Brand sweeteners. I think one packet has like 5 calories, though I don't know what gives it those.

sorry I'm not courageous enough to post a pic here... maybe in 3 weeks when I take another one and do these measurements again.

Also if anyone is still with me here through my massive babbling. Is anyone else just starting this program? My only support group is Me, Myself, and I. So follow through is my biggest problem, but if anyone is willing to correspond with me in regular e-mail, we can compare notes, keep each other motivated, or dare I say, awake our competitive streaks?

I'd suggest that you get two of my books: "A Flat Stomach ASAP" and "Hot Hips and Fabulous Thighs." Together, they will answer all your questions with details. You should be able to get them on Amazon or other Internet bookstores at a reduced price.

Quite truthfully I would love to, but I have no money at all for stuff like that. My father has hired me on to the farm I grew up working on, only I'm not really getting paid. Free room and board and other expenses paid type thing, but farmings tight right now in the economy, there's no way a can afford books right now. All my extra cash is going into food to try and follow the plan laid out here (minus the mid-morning snack).
We've had a basic bo-flex collecting dust for years in the basement, so I'm trying to put it to good use. but I only have free resources available to me (Thus why I was duly excited to find this site!).

I guess what I'm saying is is it possible to for someone a bit more knowledge then me (not hard, I'm totally a beginner at this), to say "At you're height, age, and weight you'll need X many calories, and X much of water." sorry but I really have no money to spare.
~Bug

1. I'm 6'1 268 and about 30%BF and sit around 16 hours a day. I think from reading all of this that 1500-1900 calories is what I need. What happens if I need 1900 and only get 1500...will I lose muscle (which I have a substantial amount of) or will I just know I need more by my sluggishness?

2. I have read massive amounts of literature suggesting that varying my calories will keep my metabolism up...say 1500 for 3 days followed by 2000 for 1 day then back to 1500. Even your old Fat Loss Now program in the old bowflex manual instructs men to go back to repeat the 1500/1400/1300 cycle every 6 weeks. Do you buy into the "zig-zag" approach?

I am lifting as well, following the previously mentioned program. I was just wondering if there was benefit or harm to receive from varying calories every few days like I mentioned. I am a big fan of your newest HIT book.

The idea is to convince you body that "everything is alright" by eating the same approximate number of calories each day. Doing so helps you get away from the "feast or famine" factor that was prevalent in the lives of most of our ancestors.

Feast or famine taught our systems how to store fat efficiently . . . and most of us still are influenced by that concept.

To get rid of fat efficiently, a consistent number of daily calories is one of the most important factors in establishing this "everything is alright" modality.

So, varying your calories significantly from one day to the next is NOT a step in the right direction.

Several of my books -- A Flat Stomach ASAP, Living Longer Stronger, and Body Defining -- explain this technique (and others) in more detail.

Thanks for explaining. I am extremely impressed with your dedication to your readers and your field of study. Due to my job I am very involved with academics and researchers. I only wish I could get as quick of an answer from them as I did from you. Thanks for your time.

I've said this many times on other threads: If you are trying to lose fat in the fastest way, you're much better off reducing your dietary calories. Doing that plus strength training. Cardio will deter your progress.

There's some value in light walking after your largest meal, which I talk about in my books.

My wife and I recently purchased a Bowflex extreme 2 SE, partly based on this article. Our objective in purchasing was weight loss. I also noticed that the workout plan provided in the Bowflex instructions seems to be heavily influenced by your Florida Dreamin' experience. if I may, I have a couple of questions:

1. I know that you are pretty firm that the three day a week workout regimen is all the exercise we need and that adding cardio is detrimental. When is the appropriate time to add in a light cardio work out? My wife misses her walks on the treadmill and was thinking of doing them on the off days.

2. Related to that, it is bird hunting season here, and I typically hunt 1-2 days a week from October through December, and I usually walk 3-4 miles in a day of hunting. Is that going to be detrimental to my weight loss? Should I skip it this year?

3. The Bowflex model we purchased does not do leg curls very well ( I would argue not at all actually). I was thinking of substituting stiff legged dead lifts for the leg curl, and squats for the leg extension exercises. Would this be acceptable?

4. You have been very clear on your thoughts around a reduced calorie diet. but I was wondering what you thought about diets like the south beach diet plan that rely on the glycemic index more than calorie counting. Is there any value in them or are they to be avoided all together?

My wife and I recently purchased a Bowflex extreme 2 SE, partly based on this article. Our objective in purchasing was weight loss. I also noticed that the workout plan provided in the Bowflex instructions seems to be heavily influenced by your Florida Dreamin' experience. if I may, I have a couple of questions:

1. I know that you are pretty firm that the three day a week workout regimen is all the exercise we need and that adding cardio is detrimental. When is the appropriate time to add in a light cardio work out? My wife misses her walks on the treadmill and was thinking of doing them on the off days.

2. Related to that, it is bird hunting season here, and I typically hunt 1-2 days a week from October through December, and I usually walk 3-4 miles in a day of hunting. Is that going to be detrimental to my weight loss? Should I skip it this year?

3. The Bowflex model we purchased does not do leg curls very well ( I would argue not at all actually). I was thinking of substituting stiff legged dead lifts for the leg curl, and squats for the leg extension exercises. Would this be acceptable?

4. You have been very clear on your thoughts around a reduced calorie diet. but I was wondering what you thought about diets like the south beach diet plan that rely on the glycemic index more than calorie counting. Is there any value in them or are they to be avoided all together?

Thanks in advance.

Regards,

Lou

Hi Lou,

1. Get lean first, then you can add cardio.

2. I wouldn't do the bird hunting this year. Again, get lean first.

3. Yes, you can make those substitutions.

4. I'm not for low-carbohydrate diets, and South Beach is in that category. You need carbs for energy and the fact that they are protein-sparing.

Thank you for the prompt response! One other question occurred to me. What happens at the end of 6 weeks? Do we continue with the same work out schedule and calorie level as the last week for another 6 weeks, or do we do something different? I can't imagine that we go back to the beginning with the reduced workout and greater caloric intake limit, do we?

You can keep doing the six-week eating plan again and again . . . until you reach your goal. Your workout schedule stays at the same number-of-exercises level as during week 6. But you can change some of the exercises, depending on your progress, as well as slightly reduce the frequency.

We've discussed these concepts previously on this web site (you'll have to do a search), or better yet, get a copy of "The Bowflex Body Plan" or The New HIT."

1 week down, and I am down 5 lbs (on the scale, we didn't do body fat measurements) and 1 inch less on the waist line. My wife is down 7 lbs, and and 1.5 inches on the waist line. I think it is fair to say we are struggling to adapt to the reduced caloric intake, but getting there. The super hydration was not nearly as difficult to adapt to. We are very grateful for the results.

I do have two quick follow up questions, if I may, and I apologize if this was covered elsewhere:

1. When do the aches and pains of a new workout regimen go away. I am finding that muscle stiffness (along with nocturia) is keeping me awake at night. Ibuprofen helps a lot but I don't want to take medicine every day if I can help it. I am drinking 90% of my water before dinner.

2. Is it possible to reduce caloric intake too much? And by this I mean above the 1200 calorie no-man's land. I am aware that at some point starvation sets in, and malnutrition becomes an issue. But if my base metabolic rate it 2800 calories a day, at 1500 calories a day, that is a 1300 (or more) calorie deficit. is this too much, relative to keeping your body convinced that everything is OK? (Using the Harris Benedict formula, my BMR is 2785)

Oh, and I did sneak out to chase a few pheasants Saturday. What a mistake. My legs were screaming at me after a couple of miles. I won't be doing that again.